Dynamic Meditation is a one-hour practice divided into five stages. While you can do it solo, participating in a group can amplify the energy. It's a deeply personal experience, so focus inward and keep your eyes closed—using a blindfold is ideal. For the best results, come with an empty stomach and dress in loose, comfortable clothing.
Breathe chaotically through your nose, focusing on the exhalation while allowing your body to naturally inhale. Push yourself to breathe faster and harder, even more than you think you can. Let your body movements amplify this energy, but hold onto it—don't release it yet. Feel the intensity build within you.
Let it all out! Explode with energy—scream, shout, cry, jump, shake, dance, sing, and laugh. Throw yourself into the movement and hold nothing back. Keep your entire body engaged. If you need a push, a bit of acting can help you get started. Remember, don’t let your mind interfere; just immerse yourself in the experience!
Raise your arms and jump up and down, shouting the mantra "HOO! HOO! HOO!" with all your energy. As you land on the flats of your feet, let that sound resonate deep into your core. Pour everything you have into this—exhaust yourself completely!
STOP! Freeze in your current position without rearranging your body. Resist any urge to move or cough, as it will disrupt the energy flow and diminish your efforts. Instead, become a witness to everything happening within and around you. Observe the sensations, thoughts, and emotions as they arise, fully present in the moment.
Celebrate with music and dance, letting your joy flow freely. Express your gratitude for everything around you. As you finish, carry that happiness with you throughout the day, allowing it to uplift you in every moment.
When the sleep is broken,
the whole nature becomes alive
The night has gone, the darkness is no more, the sun is coming up, and everything becomes conscious and alert. This is a meditation in which you have to be continuously alert, conscious, aware, whatsoever you do. Remain a witness. Don't get lost.
It is easy to get lost
While you are breathing you can forget. You can become one with the breathing so much that you can forget the witness. But then you miss the point. Breathe as fast, as deep as possible, bring your total energy to it, but still remain a witness.
Observe what is happening
As if you are just a spectator, as if the whole thing is happening to somebody else, as if the whole thing is happening in the body and the consciousness is just centered and looking. This A woodcutter, a stone-breaker need not do cathartic meditation - the whole day they are doing it. But for the modern man things have changed.
Witnessing has to be carried in all the three steps. And when everything stops, and in the fourth step you have become completely inactive, frozen, then this alterness will come to its peak.
If your meditation space prevents you from making a noise, you can do this silent alternative: Rather than throwing out the sound, let the catharsis in the second stage take place entirely through bodily movements. In the third stage the sound 'HOO' can be hammered silently inside and the fifth stage can become an expressive dance.
Someone has said that the meditation we are doing here seems to be sheer madness. It is. And it is that way for a purpose. It is madness with a method; it is consciously chosen.
Remember, you cannot go mad voluntarily. Madness takes possession of you. Only then can you go mad. If you go mad voluntarily, that's a totally different thing. You are basically in control, and one who can control even his madness will never go mad.
If you feel pain, be attentive to it, don't do anything. Attention is the great sword - it cuts everything. You simply pay attention to the pain.
For example, you are sitting silently in the last part of the meditation, unmoving, and you feel many problems in the body. You feel that the leg is going dead, there is some itching in the hand, you feel that ants are creeping on the body. Many times you have looked and there are no ants. The creeping is inside, not outside. What should you do? You feel the leg is going dead? - be watchful, just give your total attention to it. You feel itching? - don't scratch. That will not help You just give your attention. Don't even open your eyes Just give your attention inwardly, and just wait and watch. Within second, the itching will have disappeared.
Whatsoever happens - even if you feel pain, severe pain in the stomach or in the head. It happens because in meditation the whole body changes. It changes it chemistry. New things start happening and the body in a chaos. Sometimes the stomach will be affected, because in the stomach you have suppressed many emotions, and they are all stirred. Some times you feel like vomiting, nauseous. Sometimes you will feel a severe pain in the head because the meditation is changing the inner structure of your brain. Passing through meditation, you are really in a chaos. Soon, things will settle. But for the time being, everything will be unsettled.
So what are you to do? You simply see the pain in the head, watch it. You be a watcher. You just forget that you are a doer, and by and by, everything will subside, and will subside so beautifully and so gracefully that you cannot believe unless you know it. Not only does the pain disappear from the head - because the energy which was creating pain, if watched disappears - the same energy becomes pleasure. The energy is the same.
Pain or pleasure are two dimensions of the same energy. If you can remain silently sitting and paying attention to distractions, all distractions appear. And when all distractions disappear, you will suddenly become aware that the whole body has disappeared.
Osho has warned against turning this witnessing approach to pain into another fanaticism. If unpleasant physical symptoms - aches and pains or nausea - persist beyond three or four days of daily meditation, there is no need to be a masochist - seek medical advice. This applies to all Osho's meditation techniques.